Nutrition & Cooking Classes

Organic vs Non-Organic. What to buy on a budget.

The biggest study ever into organic food - a four-year
project called the Quality Low Input Food project - found that organic food is far more nutritious than non-organic produce, and can help improve your heatlh and longevity.

The study found that:

- Organic fruit and vegetables contain up to 40% more
antioxidants.

- Organic produce had higher levels of beneficial minerals
like iron and zinc.

- Milk from organic herds contained up to 90% more
antioxidants.

Buying all organic can be very costly! So, what are foods
that you should always buy organic to avoid high pesticide/herbicide levels and what are foods that you can buy non-organic that are lower in pesticide/herbicide levels?

A 2003 study in the Journal of Agricultural Food Chemistry
found that organic foods are better for fighting cance. And in 2005, scientists found that, compared to rats that ate conventional diets, organically fed rats experienced various health benefits,
including:

- Improved immune system function

- Better sleeping habits

- Less weight and were slimmer

- Higher vitamin E content in blood supply

Of the 43 different fruits and vegetables categories tested,
some were HIGH in pesticide levels and others were LOW.

Foods HIGHEST in pesticide levels (ALWAYS buy
Organic)

- Peaches

- Apples

- Sweet bell peppers

- Celery

- Nectarines

- Strawberries

- Cherries

- Lettuce

- Grapes

- Pears

- Spinach

- Potatoes

Food LOWEST in pesticide levels (May buy
non-organic)

- Broccoli

- Eggplant

- Cabbage

- Banana

- Kiwi

- Asparagus

- Sweet peas

- Mango

- Pineapple

- Sweet corn

- Avocado

- Onion

Use these list to stay healthy without
breaking the budget! Check out your local farmers market and talk story with the farmers to get to know where and how your food is grown!